Monday + Plan for Week -- Start the week with concentrated pre-beach lift...

NOTE on the weekly plan:

More traditional lifting day today with something of a focus on back and shoulders (of course started with my squats tho!)... will curl my DBs at home here and there all week and ONE day this week I will really hammer on my triceps. Besides that tho, this week will focused on intensity and core -- GPPs, Intervals, Lots of Medicine Ball Junk, DB Swings, maybe Snatches, Push Ups and other basic stuff thrown in ... but the focus will be heart pumping extreme exertion as much as possible. Also (pre-beach) will try to be pretty strict about diet. Goal of dropping 5-6 pounds by Friday (not water weight, and not temporary -- summer time now, and with all the fun in the sun to come, I should be able to keep pounds I lose off for the next few months with not a ton of effort).

Workout________________

Warm up -- stretches, knee tucks, air squats, 10 GI Janes, 5 Body Blasters, go

1. Squats: 3 x 3 x 245* -- ARGH... goal was 4 x 3 but that was pretty ambitious. I am going to give myself that 3rd set but I am a little ambivalent -- I was not really breaking parallel on any of them but I wasn't even close (didn't get quite low enough at all) on that 3rd set. Warm up sets were good -- especially the 5 repper I did at 225. Only problem was sunburn (!!!!) -- had to use the pad. (Note -- start working in some barbell/in-place lunges.)

2. DB Presses: 35 x 14, 45 x 8, 50 x 6, 35 x 7 ("Arnolds")

3. "Simple Pair" (??) Row+Bench -- 3x:

• One-arm DB row x 8/side (55lb)
• One-arm DB bench press x 8/side (40lb)

4. DB Lat Raises: 3 x 15 x 40

5. DB Shrugs: 3 x 10 x 100

OTHER STUFF:

• A couple of sets of lateral DB raises and some rear delt raises and pulls
• Finished with a bunch of back extensions and twists (on extension thing) with 10lb med ball
  
• Was doing pull ups and some knee tucks throughout workout (in between other sets) in sets of 5

Great sweat, heart was pumpin on the squats, satisfied with the lift but not with the workout per se. Squats were heavy enough where last set at 245 felt like I was squattin for my life so that was intense, but the rest lacked adequate intensity.

Weigh in: 176